So The holidays are now over folks! The mornings are starting to get darker and the evenings are getting shorter. In another week or two, you never know, it might even rain...........

Seriously though, generally over the summer months, routines often fall by the wayside with holidays, kids running around, day-trips, midweek nights out.....the list goes on. And usually as a result, training suffers, and any kind of nutritional discipline generally goes out the window.

So now's your chance to get back on track. But the question is, how do you get back on track in a way that is going to be sustainable for the foreseeable future?

That's down to the individual - one size does not fit all! however, here are a few simple guidelines to get you started.

Baby Steps - It can often be a good idea to begin making small changes to your lifestyle at first. These will be easier to maintain in the long run. for example, reducing your plate sizes in your kitchen will inadvertently reduce your portion sizes at mealtimes! This can make a huge difference down the line.

Quality - Sometimes, simply replacing one food product with another can make a huge difference to our body composition. It is a great idea to try to replace as many processed foods in your diet, with foods that come from a natural source. these tend to be much more nutrient dense and contain less sugar and artificial ingredients. A good example - prepacked mashed veg could be replaced with home cooked fresh veg from the local shop. Much better quality and you know exactly what you have.

Shopping - I know everyone loves going food shopping.....Shopping smart is very important here. What happens when your cupboards are full of junk food? you eat it, right? So don't buy it! Generally, if you keep your trolley moving at a decent pace around the perimeter of the supermarket, you won't be far away! Also, it's a good idea to have a list with you so that you know what you are buying before you get there. Better still, online shopping - order exactly what you need without having to walk past the biscuits or the hot food counter!

Accountability - set yourself some targets, make a plan how to achieve those targets and share this with a family memeber/friend/coach so that your progress can be tracked and maintained......Easy!